3 rounds, 1 minute at each station
Burpee
Power Snatch (75 lbs)
Box Jump
Thruster (75 lbs)
Pull-up
Rest
Post total number of reps to comments
Latest Entries »
3 RFT:
Run 400m
21 kettlebell swings, 1.5 pood
12 pull-ups
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Run, 800 m
Strength
3-3-3-3-3-3-3 Push Jerks
Warm up until you’re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don’t start counting the sets of 3 until your using substantial weight.
Mobility
Best Shoulder Mob Ever
Endurance
Short Interval: Run: Repeat 400m, recover :60s until form/pace deteriorates
Long Interval: Row: Repeat 800m, recover 2:00 until form/pace deteriorates
Time Trial: Row: 2k for time
Gymnastics
Practice for 10 minutes one, two or all of the following planche progressions:
Planche Progression 1
Planche Progression 2
Planche Progression 3
Planche Progression 4
Planche Progression 5
Planche Progression 6
Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max push-ups; the second rest period, max sit-ups; and the third rest period, max squats.